Knee pain
is not a life sentence.
A 12 week, physiotherapist designed program for runner's knee and pain around the kneecap. Clear phases, video coached exercises and pain rules that tell you exactly when to push and when to hold.
Built by Benson Amihere, MScPT, CSCS
At a glance
Is this for you?
What you get
12
Four phases that build from calming the knee down to running, jumping and full training.
▶
Every exercise filmed and coached by Benson so you know exactly how it should look and feel.
0 to 10
A simple pain monitoring system that tells you when to progress, when to hold and when to back off.
✓
Strength and movement tests at the end of each phase, so you move on when you are ready, not when the calendar says so.
Kit
Weeks 1 to 6 need only a band, a step and dumbbells. From week 7, gym access helps for heavier squats and hip thrusts.
App
Log sets, track your loads and see your progress week to week in the TrainHeroic app.
The roadmap
Weeks 1 to 2, daily
Short daily sessions of isometrics, hip strength and easy bike work to settle the knee and learn the pain rules.
Weeks 3 to 6, 3 per week
Box squats, step ups, split squats and single leg work so stairs and squats stop hurting. Ends with checkpoint tests.
Weeks 7 to 10, 3 per week
Heavier squats, Bulgarian split squats and hip thrusts, plus run walk intervals. Ends with hop testing.
Weeks 11 to 12, 5 per week
Jumping and landing, sprint and cutting ladders and sport drills to get you back to full speed.
Choose your version
Go it alone, or have a registered physiotherapist pick your starting point and check your form along the way.
Self guided
$35 CAD
One time launch price, charged as US$25
Physio guided
$179
CAD one time
Who built this
Benson is a registered physiotherapist and certified strength and conditioning specialist in Milton, Ontario. He has coached with Western Mustangs Basketball and works with the Milton Mets high performance baseball program, the Roadrunners track team and West United Prep.
This is the same approach he uses with athletes in the clinic, built into a plan you can follow anywhere.
Questions
Patellofemoral pain, often called runner's knee, is pain around or behind the kneecap. It usually flares with running, squatting, stairs, jumping or long periods of sitting, and it responds well to a progressive strengthening program.
Not for the first 6 weeks. A resistance band, a step and dumbbells are enough. From week 7 the program uses barbell squats, hip thrusts and leg extensions, so gym access is best.
Often, yes. The pain rules show you how much running your knee can tolerate right now, and Phase 4 rebuilds your running volume step by step.
The program is the same. Physio guided adds a virtual screen with Benson to choose your starting phase, two form checks, and adjustments for your sport and equipment.
Checkout happens on TrainHeroic. The program is added to your free TrainHeroic app right away, so your first session is ready to go.
Ready to trust your knee again?
This program is general exercise guidance and is not a substitute for an individual assessment. If your symptoms worsen or you have any of the warning signs above, stop and see a healthcare provider.
